Tin Can
WOD 10/17/12
3 Sets:Not for time, rest as needed
10 Heavy Strict Pull-Ups
10 Ring Push-Ups (or difficult push-up)
30 seconds of max double unders
3 Rounds:
Band Sprints - From rig to bay door and back
10 Bumper Plate Burpees (45/25)
With your partner providing the band resistance you will sprint down and back and then complete your 10 burpees. Upon completion you will then hold the band for your partner and rest while they do their bumper plate burpees. Alternate until both partners have completed 3 rounds. The score is total time for you and your partner.
Please donate to our page to support Barbells For Boobs! If you plan on competing this weekend please donate before hand. If you can't join us this Saturday please consider a contribution; every little bit helps. Thank you to everyone who has already contributed!
Contact Us
Class Times
Free Saturday Workout
Four Gyms, One Membership!
Click the logo above to learn more about the Supplements we recommend.Free Personal Training Session
Meal Of The Day
October 16th, 2012 - 22:29
Alright guys, time to leave more comments or we’re going to start doing extra burpees during class
October 16th, 2012 - 22:40
What’s a bumper plate burpee??
October 16th, 2012 - 22:47
I agree. It has been super weak. Everyone looks at the site so everyone should comment on how they do. It’s just common courtesy.
some people look at the site all day waiting to see times and instead we get broken hearts
October 16th, 2012 - 23:04
That’s a sick picture. Well done Matt Block!
October 16th, 2012 - 23:57
Will you come up with a scaled version of this WOD? I hurt my foot, but I don’t want to sit at home.
October 17th, 2012 - 06:50
I wish I could go!
October 17th, 2012 - 07:43
Kay, yes. We can always scale and substitute movements.
October 17th, 2012 - 08:03
Wont be at the box the rest of the week. Going to NYC! Dropping in at reebok crossfit while im there!!!
October 17th, 2012 - 08:58
Kara and I were partners this morning for the workout. 8:57 RX. I felt like a sled dog during those band sprints
October 17th, 2012 - 10:07
Kay- ya motivated me! Almost sat today out over small injury (((( : See all in evening
October 17th, 2012 - 10:25
LOVED working out with Elyse this morning. She was a beast with those band pulls. For the DUs I got 47, 56, and 55.
October 17th, 2012 - 10:36
i agree with Clint!
October 17th, 2012 - 12:26
Super scaled workout done…. Bum foot and all. Im finally graduated on the Pullups (blue & purple) rowed 2000 meters 9:51
October 17th, 2012 - 14:17
25# vest on all 3 sets of pull-ups
25# vest on first 2 sets of push-ups, 25# vest and a 25# chain to look cool on last set
61-62-60 on the double unders
me and my partner josh finished about 11 minutes. I got distracted and accidently let go of the band while he was running and popped him pretty good. Sorry partner
The big fan by the bay door was being blown into the gym and rolling towards everyone so I panicked and ran over to catch it
October 17th, 2012 - 21:02
Like when we get a chance to work on du. Starting to get better at them. Even though I only got 4-5-5 that’s a lot better than when I started a month ago!
Sarah and I did the workout in 13:48. Don’t think I will ever like burpees!
October 17th, 2012 - 21:56
Hope I gave Danielle enough resistance!! I am SO GLAD I did not let go!!!